10/22/11 - MET-CON

Skill Work:
Box Jumps & Muscle-ups

Met-Con:
6 Rounds for Time
135 lb Thruster - 3
Chest to Bar Pull-ups - 10
Sit-ups - 15

Assistance:
Weighted Bentover Row - 2x8-10
Upright Row - 2x12-15

Notes:
Focus on keeping the bar on your shoulders with your elbows up, like a front squat, when doing Thrusters. When you get to the press motion of the Thruster, flick the bar up with your shoulders and position your hands to do a press...